Any long term keto’ers here? Need help troubleshooting

#21

I don’t, and never have, just eat a few good veggies, and add fat to everything

#22

that sounds like all I eat is veggies, no not true, meat, avocado, olive, cheese, nuts, eggs all the normal stuff. Lots of butter and good oils and fats

(Pete A) #23

I prefer the ruledme calculator (for me) to Ketogains, but the numbers wind up close enough.

(BR) #24

Exactly. Just checked both. Pretty close…so I don’t think I’m undereating…

(BR) #25

David, is it the Obesity Code that explains what you mentioned or is it the Guide to Fasting book?

(Katie the Quiche Scoffing Stick Ninja ) #26

Sorry to hijack you Candy, but can you please clarify that for me?

We should eat at maintenance until we are fat adapted and then we should reduce our calories (typically from not eating as much fat) and create a deficit, correct?

(Candy Lind) #27

Well, that’s one way to say it. The thing is, when you are fat-adapted, and you’re listening to your satiety ques, you’ll naturally reduce calories (while still eating a good macro ratio). You’ll basically eat less of everything. And if you’ve naturally moved in to eating less than 3MAD (IF) or doing EF, you’ll be calorie restricting there as well, without feeling like you are. This, to me, is the real magic of a well-formulated keto WoE - the calorie restriction comes naturally, without forcing, because your body has enough energy resources. I LOVE not being hungry all the time, and it’s because of embracing the fat. :heart_eyes: I HAVE struggled with old carb-a-holic eating patterns and overeating tendencies, but when I listen to my newly-resurrected satiety signals, I do just fine with less food ingested.

If you’re hungry, eat fat. If you’re not hungry, don’t eat. The macros are really for making sure you don’t eat enough carbs or protein to kick you out of ketosis. You need to know those levels for your N=1, and they change based on weight loss, muscle gain/loss, activity level, etc. Then, add fat for fuel, from diet or storage, & you’re good. HTH.

(Katie the Quiche Scoffing Stick Ninja ) #28

Thank you for explaining further!

(BR) #29

Another week guys and no change. I have one of those scales that also looks at water/muscle mass/etc and I wish I could say the muscle mass is up but it’s not. This is getting so frustrating. I’m actually up 1.5lbs. Should I consider something like a fat fast? I’ve been doing IF (16/8 split), working out 4-5 days a week, keeping fluids up, electrolytes in check. You name it. I’m at a loss here as to what to do differently…

(Edith) #30

Working out causes mild inflammation in your muscles. Inflammation makes them swell. Swelling means with water. If you’re working your muscles five days a week, you probably have some water retention in your muscles.

Also, those scales suck!! I have one and my fat percentage goes up when I have water retention due to that time of the month. It really can’t tell the difference between fat and water in my opinion.

(Davy) #31

Brettings, Hello. What do you weigh now? What is your goal, to get cut? What is your body fat % and BMI now?
Some have alluded to it, but imo, you’ve got too much protein and not enough fat. (btw, if you’re okay with 1900 calories, then I think that’s enough. I eat about 1850. Been doing Keto and Juice Fasting for 15 years btw.) Too much protein can WAY stall progress and weight loss. I weigh 200 at 6’1" and am just a few days in induction. I do about 150g of fat and 70 to 80g protein. Let me run this by you - People are a bit brainwashed about getting lots of protein while working out; afraid if they do less, they’ll lose muscle. If you go down to 80g a day, you won’t lose hardly any muscle. Just try it for a couple of weeks and see. Many old school bodybuilders went some kind of vegetarian and still did and do fine. Google Bill Pearl. Here he is: (he’s about 87 now and far as I know, still going strong) https://ixquick-proxy.com/do/spg/show_picture.pl?l=english&rais=1&oiu=https%3A%2F%2Fi.pinimg.com%2Foriginals%2F31%2Ff2%2F02%2F31f202d27627d446006f63fb8f514337.png&sp=bcb66357bf163ced2880940d412e955e
Myself, I’ve gone 30 days juice fasting only, almost no protein, a bit in broccoli, just fresh veggies and fruit juices and lost 28 lbs. 26 of it was fat, maybe 1 lb water and only 1 lb lean. Maybe both 2 lbs were old fecal matter.
So anyway, might give it a try. Good luck, let us know how it goes.

edit: I’ve read the book, Keto Clarity by Moore, and he big time points out that one of the big mistakes people make, is getting too much protein. In his and my opinion, you are getting twice too much. I shoot for 75% fat, 5-10% carbs and 15-20% Prot. If you’re doing that much working out, then 75%10%15% would be super. My breakfast this morning was 75% 6% 18%. Cod Liver Oil with Lemon, the Carlsen brand, is wonderful for getting good super fats, especially Omega 3.
The anxiety/depress thing may be lack of Magnesium. Get a good Mg Citrate and get about 500-600mg per day for now. If you get loose stools, that means you’ve reached the saturation point, so just back off a little. Also boost your D3 and K2 would most likely help this area. The RDA of D3 of 400iu is a joke. You need 4000iu or more. And K2, about 400mcg. These BIG 3 all work together. There’s so much on these BIG 3; if you read Vitamin K2 and the Calcium Paradox and Dr. Dean’s book on Magnesium, you’ll know more than 99% of medical doctors and add 20 years perhaps to your life.